Older people's summer diet will be biased towards some cool melons, such as watermelon and cucumber, they can bring us a cool feeling in summer, but our summer diet can not only pursue coolness and relieve heat, we should pay more attention to those foods that can maintain good health in summer, there are 3 kinds of "high potassium" foods that can strengthen heart function and leg strength, summer diet may wish to pay more attention to these "high potassium" partners.
1. Why do you need potassium supplementation in summer?
Potassium is an electrolyte that has a positive effect on muscle contraction and nerve conduction, and we can supplement enough potassium to help muscles contract better and increase strength in the legs and feet.
Potassium ions are involved in the regulation of membrane potential of muscle cells, it will participate in the normal contraction and relaxation of muscles, help muscles to better exert strength, and improve the strength performance of legs and feet; Moreover, potassium is involved in the ionic balance inside and outside the cell, and sufficient potassium can help cells better metabolize energy, provide enough energy to support muscle movement, and increase the strength of legs and feet.
Potassium also plays an important role in regulating blood pressure, as adequate potassium can help maintain blood pressure within the normal range, ensure adequate blood supply to muscle tissue, and thus increase strength in the legs and feet.
High blood pressure can cause narrowing of blood vessels, affecting blood supply and affecting the ability of muscles to move, while adequate potassium can help maintain normal blood pressure levels and ensure that muscle tissue receives enough oxygen and nutrients.
Potassium supplementation also has benefits for heart health, as potassium plays a key role in maintaining normal heart function and healthy blood pressure levels, and supplementing with adequate potassium can help make the heart stronger and reduce the risk of cardiovascular disease.
Potassium maintains charge balance inside and outside cells and plays an important role in nerve conduction and muscle contraction, especially in heart muscle cells, where potassium ions are involved in regulating the rhythm and contraction of the heart.
When there is a lack of potassium in the body, the contraction and relaxation process of the heart muscle may be affected, leading to problems such as arrhythmias.
Potassium can also help regulate blood pressure, reduce vasoconstriction, lower blood pressure, and thus reduce the burden on the heart, and these mechanisms of action work together so that supplementing with adequate potassium can help the heart be stronger and reduce the risk of cardiovascular disease.
Adequate potassium intake can help maintain heart health through a sensible diet.
Potassium supplementation is essential for human health as it plays a key role in maintaining normal heart function, muscle activity and nerve conduction, and there are many benefits to potassium supplementation for us, and we need to pay attention to potassium supplementation, especially in summer.
Summer is a season when potassium is easily lost, because the human body is prone to sweating in high temperatures, and sweat contains a large amount of potassium ions, so special attention needs to be paid to potassium supplementation in summer to maintain the normal function of the body.
High temperature weather can cause the human body to sweat profusely, and sweat is rich in potassium ions, and with the loss of sweat, the potassium ions in the human body will also be lost.
Moreover, the hot weather in summer will cause us to drink a lot of water, and excessive water consumption will dilute the concentration of potassium ions in the blood, which will also lead to the loss of potassium ions.
Moreover, the diet structure in summer is easy to be unbalanced, too much consumption of cold drinks and iced food can easily lead to gastrointestinal disorders, affecting the absorption and utilization of potassium ions, and eating too much raw and cold food is easy to make intestinal disorders, we may have diarrhea, diarrhea will lead to a large loss of fluid in the body, and potassium will also be lost.
The main reasons for easy potassium loss in summer are heavy sweating caused by high temperature weather, excessive drinking of water to dilute the concentration of potassium ions in the blood, and unbalanced dietary structure, so special attention needs to be paid to potassium supplementation in summer to maintain the balance of potassium ions in the body and maintain good health.
It is very important to pay attention to potassium supplementation in summer, once potassium loss occurs in summer, it will have adverse effects on the body, and cucumber and watermelon itself contain less potassium, of which watermelon contains 87mg/100g, the content is relatively low in summer can not help us quickly replenish potassium, so watermelon and cucumber in the summer diet need to stand aside in front of high-potassium food, in addition to the need to supplement potassium in summer, some specific groups of people need to pay special attention to potassium intake.
2. Who needs to pay attention to potassium intake?
Athletes and people who do physical work often lose large amounts of potassium due to heavy sweating.
During exercise or physical labor, the body excretes large amounts of potassium through sweat, and these people need to replace the lost potassium through diet or supplements to maintain the normal function and health of the body.
Patients with kidney disease may experience decreased kidney function, resulting in poor excretion of potassium in the body, in this case, patients need to pay special attention to controlling the intake of potassium in their diet to avoid excessive accumulation of potassium in the body and causing serious complications, such as heart problems and muscle weakness.
People who take diuretics for a long time need to supplement potassium, diuretics are a class of commonly used drugs, they reduce the amount of water and sodium in the body by promoting urine excretion, but at the same time, they can also lead to the loss of potassium in the body, people who take diuretics for a long time need to pay special attention to potassium supplementation to maintain the normal metabolism and function of the body.
People with unhealthy eating habits also need to supplement, these people often have insufficient potassium intake in the body, and need to consume enough potassium through a varied diet to maintain the body's normal metabolism and health.
Patients with high blood pressure also need potassium supplementation, which indirectly lowers blood pressure by promoting the excretion of urine and helping to excrete excess sodium from the body, reducing water retention in the body.
Potassium can promote the relaxation of vascular smooth muscle, increase the elasticity of blood vessels, and help reduce vascular resistance, thereby lowering blood pressure.
Potassium is involved in the activity of sodium-potassium pumps inside and outside cells, helping to maintain the balance of sodium-potassium concentrations inside and outside cells, which has a positive effect on the stability of blood pressure. The above groups of people need to pay attention to potassium, and those who need potassium supplementation can adjust it through a reasonable diet.
3. Eat 3 kinds of high-potassium foods for potassium supplementation in summer!
The average adult should consume about 2,000 mg of potassium per day, while breastfeeding women need to increase to 2,400 mg, and if you have high blood pressure, you may need to consume more potassium.
Generally, we give priority to dietary supplementation, and if it is a special population that needs rapid potassium supplementation, we recommend potassium supplementation under the diagnosis of a doctor.
The first type: mushroom food
Edible mushrooms are rich in nutrients, including potassium. This substance can help us maintain heart health, regulate blood pressure, promote muscle function and nerve conduction, and maintain bone health.
Mushroom food is relatively high in potassium, it is easier to ingest in daily life, the potassium content of the mushroom we often eat is as high as 3106mg/100g, and the potassium content of bisporus mushroom is also relatively high, its content is 307mg/100g, and the appropriate amount of food can meet the daily need.
Moreover, mushroom food also contains other nutrients that are beneficial to the human body, such foods contain plant protein, which contains a variety of essential amino acids, such as lysine, tryptophan, leucine, etc., which play an important role in promoting human growth and development, maintaining tissue repair and enhancing immunity.
Mushrooms are also rich in B vitamins, which have a positive effect on energy metabolism and skin health.
Mushrooms are high in minerals and rich in types, including iron, zinc, selenium, potassium, etc., of which iron is an important component of hemoglobin and helps prevent anemia, zinc is essential for the normal function of the immune system, and selenium has an antioxidant effect that helps protect cells from damage.
Mushrooms are rich in dietary fiber, which helps to promote intestinal peristalsis and has a positive effect on keeping stool smooth, and the polysaccharides and vitamins in mushrooms can activate the immune system and improve the body's resistance to diseases.
To eat mushroom food, we must cook it completely, half-cooked mushrooms may cause gastrointestinal discomfort, and in severe cases, poisoning.
There are many types of mushrooms on the market, we can choose the mushrooms we love to eat according to personal preferences, and at the same time combine the mushrooms with other foods, so as to achieve a balanced and comprehensive situation, it should be noted that gout patients should eat mushrooms in moderation, this kind of food contains high purines, and too much use can easily lead to gout attacks.
The second: green leafy vegetables
Including spinach, kale, amaranth, water spinach and lettuce leaves, etc., they all have a high potassium content, about 300mg/100g, green leafy vegetables as a good source of potassium, have many unique nutritional advantages, they are rich in vitamin A, vitamin C and folic acid and other vitamins, which help to enhance immunity, improve vision and promote normal cell division.
These vegetables are also rich in dietary fiber, which can promote intestinal peristalsis, and also contain a large number of plant compounds, such as chlorophyll, carotenoids and isothiocyanates, which have antioxidant and anti-inflammatory effects, and this compound is beneficial to prevent the occurrence of chronic diseases.
We should eat more leafy greens to ensure that the body is getting enough nutrients to maintain good health.
The third: legumes
Legumes are a nutritious food rich in potassium, among which soybeans, kidney beans, red beans and dried peas are rich in potassium.
Potassium is one of the minerals necessary for maintaining normal physiological functions in the human body, and it plays an important role in maintaining the normal function of neuromuscles, regulating water balance and blood pressure in the body.
Among these legumes, soybeans have the highest potassium content, containing 1503mg of potassium per 100g, kidney beans 1215mg/100g, dried broad beans 1117mg/100g, red adzuki beans 860mg/100g, and dried peas 823mg/100g.
In addition to being rich in potassium, legumes are also rich in protein, fiber, vitamins and minerals, protein is a necessary nutrient for human growth and development and maintaining normal metabolism, and fiber helps to promote intestinal peristalsis, which is conducive to preventing intestinal diseases, and beans are also rich in vitamin B and vitamin E, which play an important role in maintaining the normal metabolism and immune function of the human body.
We can appropriately increase the intake of legumes in our daily diet to meet the body's potassium needs. It is important to note that while consuming these high-potassium foods, we need to control sodium intake.
Foods with higher potassium content include high-salt foods and some processed foods, and we should pay attention to controlling the amount of salt when cooking these three foods, and maintain a low-salt and low-oil cooking style.
In summer, the heat is prone to potassium loss, so in the summer we need to supplement potassium, potassium supplementation can eat more green leafy vegetables, mushrooms and legumes, these foods can not only replenish potassium, but also provide other nutrients for the body.
We ordinary people must pay attention to potassium supplementation in summer, people with high blood pressure or kidney disease, as well as people with high activity not only need to pay attention to potassium supplementation in summer, but also need to pay attention to potassium supplementation in other seasons, which can help us maintain the normal functioning of the body and is conducive to disease recovery.
Literature References:
1. Zhao Xuan, Wang Haili, Yao Shengxiang. Effect of high potassium diet on potassium metabolism in vivo[J]. China Food T贡献石油, 2010, 12(6): 486-488.
2. Zhu Yue, Tan Yan. Nutritional characteristics and intake recommendations of potassium-containing foods[J]. Chinese Journal of Health and Nutrition, 2013, 23(10): 101-103.